Bulking1 Week
3400 Cal Athlete Bulking Plan
3400 Cal Athlete Bulking Plan built around 3400 calories per day for bulking.
3400
Daily Calories
255g
Avg Protein
323g
Avg Carbs
122g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
3400 cal
🌅Breakfast
Boiled eggs with milk
782 cal • 61g protein
☀️Lunch
Thai herb grilled chicken
1088 cal • 82g protein
🌙Dinner
Spicy chicken herbal soup
1020 cal • 78g protein
🍎Snacks
Plain yogurt(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Day 2 - Tuesday
3400 cal
🌅Breakfast
Yogurt fruit bowl
782 cal • 61g protein
☀️Lunch
Shrimp broccoli stir-fry
1088 cal • 82g protein
🌙Dinner
Steamed tilapia with lime
1020 cal • 78g protein
🍎Snacks
Grilled banana(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Day 3 - Wednesday
3400 cal
🌅Breakfast
Fish rice porridge
782 cal • 61g protein
☀️Lunch
Thai ginger chicken
1088 cal • 82g protein
🌙Dinner
Spicy chicken breast salad
1020 cal • 78g protein
🍎Snacks
2 boiled eggs(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Day 4 - Thursday
3400 cal
🌅Breakfast
Steamed egg with pork
782 cal • 61g protein
☀️Lunch
Tofu mushroom stir-fry
1088 cal • 82g protein
🌙Dinner
Steamed egg with shrimp
1020 cal • 78g protein
🍎Snacks
Milk(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Day 5 - Friday
3400 cal
🌅Breakfast
Egg white chicken salad
782 cal • 61g protein
☀️Lunch
Steamed fish with ginger
1088 cal • 82g protein
🌙Dinner
Grilled shrimp salad
1020 cal • 78g protein
🍎Snacks
Tuna corn salad(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Day 6 - Saturday
3400 cal
🌅Breakfast
Pumpkin chicken soup
782 cal • 61g protein
☀️Lunch
Garlic chicken rice bowl
1088 cal • 82g protein
🌙Dinner
Cabbage pork clear soup
1020 cal • 78g protein
🍎Snacks
Plain yogurt(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Day 7 - Sunday
3400 cal
🌅Breakfast
Clean pork congee
782 cal • 61g protein
☀️Lunch
Spicy tuna salad
1088 cal • 82g protein
🌙Dinner
Grilled salmon with jaew sauce
1020 cal • 78g protein
🍎Snacks
Grilled banana(510 cal)
Daily Total
🔥 3400 cal💪 255g protein🥖 323g carbs🥑 122g fat
Frequently Asked Questions
Who is this 3400-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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